What Is the Cooper Test?

Forget fancy gym gear and $200 smartwatches. The Cooper Test is as old-school as it gets:

Run for 12 minutes. See how far you get.

Developed in 1968 by Air Force physician Dr. Kenneth H. Cooper, this test measures your aerobic capacity (VO2 max) — basically, how efficiently your body uses oxygen during exercise. It has been used by the military, police academies, and pro athletes for decades because it is brutally simple and brutally honest. No hiding behind “I lift heavy” or “I walk a lot.”

Twelve minutes on the clock tells you everything you need to know about your endurance and your honesty with yourself.

Why Dads Should Care

Because your fitness is your family’s foundation.

The Cooper Test is not about abs or aesthetics. It is about function and longevity — two things every dad should care about.

  • Chasing your kids without gassing out

  • Hiking without huffing

  • Handling stress better because your heart’s stronger

It is a reality check that does not lie, does not care about your excuses, and does not require anything more than a watch and a stretch of road.

In other words, it is dad fitness in its purest form.

How to Do the Cooper Test

1. Find Your Track (or Route)
A standard 400m track is perfect, but any flat surface works. Mark your start and note each lap or distance marker.

2. Warm Up
Spend 5 to 10 minutes jogging lightly and doing mobility drills. Keep it dynamic, not static. Loosen up your joints and wake up your lungs.

3. Run for 12 Minutes
That is it. Push yourself but pace smart. The goal is not to sprint and die, but to sustain effort for all 12 minutes.

4. Record Your Distance
Use a GPS watch, a running app, or count laps. Write it down.

5. Compare Your Score

Age Excellent Good Average Below Avg Poor
30–39 >2700m 2400–2700m 2000–2399m 1600–1999m <1600m
40–49 >2500m 2100–2499m 1700–2099m 1500–1699m <1500m
50+ >2300m 1900–2299m 1600–1899m 1400–1599m <1400m

(Adapted from the original Cooper Institute standards.)

What It Tells You

The Cooper Test estimates your VO2 max, or your body’s oxygen efficiency.

Formula:
VO2 max ≈ (Distance in meters – 504.9) ÷ 44.73

A higher VO2 means a stronger heart, faster recovery, and more energy for life’s chaos.

Think of it as your fitness GPA — a single stat that reflects your engine’s horsepower.

How to Improve Your Score

  • Run More, Smarter
    Do two to three runs a week. Mix long slow runs with interval training like 6x400m at 85% effort.

  • Strength Plus Cardio
    Combine resistance training (deadlifts, squats, pushups) with conditioning (sprints, rowing). Dads need both horsepower and stamina.

  • Sleep and Nutrition
    VO2 does not care about your macros if you are running on 4 hours of sleep. Hydrate, eat clean, and rest hard.

  • Retest Every 8 Weeks
    Improvement is addictive. Seeing measurable progress keeps you honest and motivated.

The Bigger Lesson

Here’s the truth: most dads do not need another 90-day shred challenge. They need a standard. The Cooper Test gives you one. It’s not about being elite, it’s about being honest.

The point is not running 3,000 meters. It is knowing you could if you had to.

Dad Day Takeaway

Take 12 minutes. Find a track. See what you’re made of. Then go home, sweaty and proud because your kids just saw what “showing up” looks like.

“The first marathon broke me. The second one built me. The third might finally make me fast.”

The Honest Start

I ran my first marathon at 26. I didn’t even like running. I was doing CrossFit at the time and figured I could just power through. Spoiler: mile 18 disagreed. I finished in about four hours, which sounds respectable until you realize I could barely walk for a week. Fever. Cramps. Knees that sounded like bubble wrap. I told myself I’d never do it again.

The Return

Nine years later, at 35, I changed my mind. Maybe it was a midlife tune-up. Maybe it was ego. Maybe I just wanted to prove to myself I could do it the right way — with real training. That race? A 3:20. A full 40 minutes faster. Still painful, but not apocalyptic.

Why It Stuck

Here’s the thing. I still don’t consider myself a runner. I’m not chasing a runner’s high or posting my splits on Strava. But I’ve never once felt worse morally after a run.

Running doesn’t fix life, but it makes everything else easier to handle. It’s therapy in motion — cheap, quiet, and brutally honest.

At 41, I’m chasing the elusive three-hour marathon. Not because I think I’ll win anything. But because I need something that demands discipline, consistency, and a reason to keep moving.

Why Marathon Training Works (Even If You Don’t Care About Marathons)

Marathon training isn’t about mileage. It’s about commitment. You sign up for something that’s far enough away to scare you but close enough to keep you accountable. And that’s the magic. You start to show up. You start eating better. You sleep more. You stop skipping the small stuff because it all adds up. It’s a physical goal that rewires your mental life.

Even if you never line up for 26.2 miles, training for something — anything — gives you purpose.

How Runna Fits In

When I decided to chase sub-3, I knew I needed structure. Enter Runna — the app that basically acts as your coach in your pocket.

Here’s what it does:

  • Builds a custom training plan based on your goal and current fitness level.

  • Syncs with Garmin, Apple Watch, and Strava automatically.

  • Adjusts workouts week-to-week based on your progress.

  • Tells you exactly what paces to hit, how to recover, and when to rest.

It’s like having a running coach who never cancels or asks how much you squat. For dads who already have jobs, kids, and chaos, Runna removes the guesswork. You just open the app, press start, and go. And if you need an extra nudge, Runna’s giving Dad Day readers two free weeks with code DADDAY.

Try Runna Free for 2 Weeks (Code: DADDAY)

The Dad Takeaway

Marathon training isn’t about the race. It’s about the version of yourself you meet while preparing for it. You don’t have to love running. You just have to keep showing up. Whether your goal is three hours, three miles, or just staying sane, the finish line doesn’t matter. The training does.

“You don’t have to be a runner. You just have to start.”

Hunting for the perfect garage gym setup? Coop from Garage Gym Reviews shares his list of the Top 10 Home Gym Essentials, and it’s everything a dad needs to train smarter, not fancier.

Coop’s gear picks cut through the noise. No influencer flexing, no gimmicky machines. Just the tools that actually get used.

Why It’s Dad Day Approved

Real training, real life. Coop’s list nails that balance between budget, function, and the kind of gear that doesn’t need a tech manual. Whether you’ve got a full garage or a corner of the basement, this is how you build a setup that lasts.

Coop’s Top 10 Essentials (Quick Breakdown)

  1. Barbell – The foundation of any good gym. Most efficient, most versatile, best ROI.

  2. Weight Plates – Mandatory for your barbell, but also great for standalone exercises.

  3. Squat Rack / Power Rack – Your gym’s central hub. Adds safety, versatility, and attachment options.

  4. Weight Bench – Flat or adjustable, it’s your base for pressing, step-ups, and everything in between.

  5. Adjustable Dumbbells – Save space, still get the range. Ideal for small setups.

  6. Kettlebells – The ultimate hybrid tool. Strength, conditioning, and movement in one.

  7. Pull-Up Bar or Gymnastics Rings – Cheap, effective, and endlessly useful.

  8. Conditioning Device – Think rower, sled, or air bike — not the treadmill graveyard.

  9. Proper Flooring – Horse stall mats > foam tiles. Period.

  10. Leaf Blower – The secret weapon of garage gym dads. Clean space = consistent workouts.

Dad Day Takeaway

Forget $3,000 smart racks. The best home gyms are built one solid piece at a time, gear that’s used, not just owned.

Start simple: barbell, plates, and a rack. Add as you go. The goal isn’t to build the perfect gym, it’s to build the habit.

Watch the full video from Garage Gym Reviews
→ Garage Gym Reviews on YouTube

“If it looks like candy and tastes like candy, it’s probably not a vitamin.”

The Dad Reality

Most “kids vitamins” are sugar bombs in disguise: bright colors, gummy bears, cartoon logos, and ingredient lists that read like snack food labels. We looked at what actually holds up: brands using real nutrients, science-backed doses, and transparent sourcing. Because you shouldn’t need a chemistry degree (or guilt trip) to figure out what’s healthy for your kids.

Here’s what’s worth giving, and what to skip.

Hiya Kids Daily Multivitamin

Why it stands out: Clean, no sugar, no dyes, no gummy nonsense. Hiya uses 15 essential vitamins and minerals sourced from fruits and vegetables. It covers immune support, bone health, and focus without the filler.

Dad Take: This one’s for parents who want quality without candy. It comes in a refillable glass bottle that feels premium and your kid decorates it with stickers, which somehow makes them actually take it.

Check Hiya Vitamins

MaryRuth’s Kids Multivitamin Gummies

Why it stands out: Plant-based, organic, and packed with trace minerals most gummies skip. MaryRuth’s doesn’t use gelatin, artificial colors, or synthetic preservatives. Their B12 is methylated (the absorbable kind), and the formulas are allergen-friendly.

Dad Take: The rare gummy that passes the clean test. They taste good, don’t spike sugar, and even picky eaters take them.

Shop MaryRuth’s Kids Vitamins

First Day Kids Daily Essential

Why it stands out: Real fruit-and-veggie base, 9 key nutrients kids actually need (no megadoses). First Day is designed by pediatricians and biochemists, and the ingredients are traceable. It skips iron and calcium on purpose since those should come from food.

Dad Take: Great for balanced eaters who just need nutritional insurance. Clean formula, recyclable packaging, and tastes like an orange peel met a gummy bear in therapy.

Explore First Day Vitamins

Renzo’s Picky Eater Multi with Iron

Why it stands out: Chewable tablets that dissolve fast and skip sugar completely. Packed with iron, zinc, D3, and B12. Ideal for kids who don’t eat much meat or who always seem tired.

Dad Take: Smart formula, clever design. No sticky fingers, no sugar rush. It’s the vitamin version of “tough love.”

Learn More About Renzo’s

Ritual Essential for Kids (4+)

Why it stands out: A science-driven multivitamin with traceable ingredients and no junk. Ritual is transparent about sourcing and testing, and their formula covers the big essentials: D3, B12, E, folate, and zinc — all in bioavailable forms.

Dad Take: Think of this one as the minimalist’s vitamin. No candy coating, no hype, just nutrients that actually absorb. Great for families who already use Ritual for adults and want a clean option for the kids too.

Check Ritual Essential for Kids

What to Skip

  • Anything shaped like cartoon characters.
    That’s marketing, not nutrition.

  • Vitamins listing “corn syrup,” “gelatin,” or “artificial flavors” in the first three ingredients.

  • Products that brag about “20+ vitamins.”
    More isn’t better. Dosing matters more than quantity.

The Dad Takeaway

Your kid doesn’t need a candy store of supplements, they need clean nutrition and consistency. Stick to trusted, transparent brands that focus on actual health, not flavor tricks.

And remember: the vitamin your kid takes every morning beats the “perfect” one that sits unopened next to the toaster.

Disclosure: Dad Day may earn commissions from affiliate links in this article. It helps keep the lights on and the snacks stocked.

“If your gym shirt smells like regret before you even start your warm-up, it’s time for an intervention.”

The Problem

You’re not dirty. You’re dedicated. But those synthetic workout shirts and compression shorts? They hold onto odor like a toddler clings to your leg on Monday morning. Regular detergent doesn’t cut it. Fabric softener makes it worse. And that “sports detergent” you bought once smells like Axe in a blender.

Good news: You can absolutely de-funk your gear without replacing your whole drawer or living in fear of locker-room judgment.

1. Stop the Funk Before It Starts

Don’t let sweaty clothes stew in the hamper. Bacteria love moisture.

  • Air it out: Hang gear right after workouts. Garage, porch, anywhere but the gym bag.

  • Quick rinse: Even a 30-second rinse in the sink keeps odors from setting.

Think of it like dishes, easier to clean if you don’t let them crust over.

2. Use the Right Detergent (and Less of It)

More soap doesn’t mean more clean. Too much detergent traps residue, which traps stink.

  • Use a sports-specific detergent (HEX, Rockin’ Green, or Nathan Sport Wash all work).

  • Or add ½ cup of white vinegar to the rinse cycle.

If your washer has a “cold wash” setting, skip it. Warm water breaks down sweat oil better.

3. No Fabric Softener. Ever.

Fabric softener coats your clothes with a film that locks in odor. That’s why your “clean” shirt starts smelling funky halfway through your next run. Use dryer balls instead. They soften fabric without trapping stink.

4. Deep Clean Every Few Weeks

Once a month, give your gear a detox:

  1. Fill a tub with warm water, 1 cup vinegar, and 1 tablespoon baking soda.

  2. Soak for 30–45 minutes.

  3. Rinse and wash normally.

It’s basically a spa day for your shorts.

5. Don’t Bake the Stench In

High heat cooks bacteria into your clothes. Air-dry or tumble on low. Your gear and your wallet will last longer.

6. Clean the Source: Your Washer

If your washer smells like a locker room, so will your clothes. Run an empty hot cycle with vinegar once a month to nuke the buildup.

Dad Bonus: The Prevention Kit

Keep this in your gym bag:

  • A mini spray bottle with diluted white vinegar (odor killer on the go).

  • A mesh bag for sweaty gear so it can breathe.

  • A small drying rack in your garage or mudroom for post-workout hang-ups.

The Dad Takeaway

Workout gear doesn’t have to smell like your high-school football bag. Treat your clothes like the tools they are: clean them right, dry them fast, skip the shortcuts. You’ll smell better, your gear will last longer, and your family won’t start staging interventions every time you walk in from the garage.

The Dad-Approved Laundry Kit

A few tools that actually keep your gym gear from smelling like middle-school locker rooms.

1. HEX Performance Laundry Detergent
Designed for synthetic fabrics — cuts through sweat and odor without wrecking elasticity. Get it here.

2. Rockin’ Green Active Wear Detergent
Natural enzyme cleaner made for athletic gear and compression fabrics. Works great for running shorts and base layers. Get it here.

3. Smart Sheep Wool Dryer Balls
Skip the fabric softener. These reusable dryer balls keep clothes soft and breathable — no residue, no stink trap. Get it here.

4. Distilled White Vinegar (Any Brand)
The unsung hero of laundry. Add half a cup to the rinse cycle to neutralize odor and bacteria. Get it here.

5. Joom Tripd Drying Rack
Air-drying keeps fabrics alive longer. Get it here.

Disclosure: As an Amazon Associate, Dad Day earns from qualifying purchases. It helps keep the coffee strong and the gear honest.

If you’ve scrolled through Instagram lately, you’ve seen it. Everyone’s sitting in wooden barrels, sweating, claiming it’s the cure for everything from stress to longevity.

But is the sauna hype real? Or is it just another cold plunge in disguise?

Here’s what the science says, what dads actually get out of it, and which setups are worth your money.

The Case for Heat

Let’s start with the facts. Regular sauna use has been linked to better heart health, lower blood pressure, improved sleep, and fewer sick days. A 20-year Finnish study found that men who used saunas four to seven times a week had a 50% lower risk of cardiovascular death than those who didn’t. That’s not placebo. That’s data.

Beyond longevity, heat therapy helps with recovery. Sitting in a sauna boosts circulation, releases endorphins, and can cut post-workout soreness in half. You’ll also get the mental reset. Twenty minutes in 180°F heat forces you to sit still and breathe. It’s the most analog form of meditation a dad can get.

The Downsides

Saunas aren’t magic. They won’t replace workouts, therapy, or good sleep. You’ll sweat out water, not toxins. You’ll feel relaxed, but if you still crush three IPAs after dinner, the sauna won’t undo that.

And unless you buy smart, a sauna can become another expensive piece of backyard decor.

Best Sauna Options for Dads

Here’s what we like in 2025: simple, efficient, and built to last.

Redwood Outdoors Barrel Sauna

If you want the real deal, this is it. Redwood Outdoors makes classic Scandinavian-style barrel saunas built from cedar and thermowood. The round shape heats evenly, the cedar smells incredible, and setup is doable for two people on a weekend.

They offer both electric and wood-fired options. The electric is plug-and-play. The wood-fired gives you that primal, off-grid vibe.

If you’re serious about recovery and ritual, this is our top pick.

  • Price range: $4,000–$9,000

  • Details: Their smaller 2-person barrel saunas start around $4K. The larger 6-person wood-fired models can hit $8K–$9K with add-ons like porch decks or panoramic windows.

  • Pro tip: Delivery and assembly can add another $500–$1,000 depending on your location.

Sunlighten Infrared Sauna

For dads who prefer high-tech over wood smoke, Sunlighten’s infrared saunas heat your body directly instead of the air. Lower temps, deeper sweat, and solid research backing the benefits for blood pressure and stress reduction.

They’re easier to install indoors and great for smaller spaces.

  • Price range: $3,500–$8,000

  • Details: The Solo System (portable dome) starts under $4K, while the larger, cabin-style models with chromotherapy and Bluetooth audio run closer to $8K.

  • Pro tip: Infrared models plug into standard outlets, so no electrician needed.

HigherDOSE Sauna Blanket

Not ready to build a barrel in your backyard? Start here. The HigherDOSE infrared blanket gives you 80% of the benefits at 10% of the cost. It’s portable, easy to clean, and actually gets hot enough to make you sweat.

Perfect for dads testing the waters before committing to full lumberjack status.

  • Price range: $500–$800

  • Details: Entry-level price for the at-home option. You can literally roll it up and stash it in a closet.

  • Pro tip: Great way to test if you’ll actually use a sauna before investing five figures in lumber and heaters.

How to Sauna Like a Pro

Keep it simple:

  • Start with 15 to 20 minutes at 170–190°F.

  • Hydrate before and after.

  • Cool down with a cold shower or plunge for contrast.

  • Repeat three to four times a week.

If you’re short on time, stack it after workouts or use it before bed. The heat drop afterward helps you fall asleep faster.

The Dad Verdict

Yeah, the sauna hype is real. But not for the reasons Instagram says. It’s not a miracle. It’s a habit. A 20-minute ritual that forces you to unplug, slow down, and do something good for your body.

Whether you go full Finnish with Redwood Outdoors or dip your toes in with an infrared setup, the payoff is real.

Less stress. Better sleep. Fewer aches. And maybe, just maybe, a few more years of chasing your kids around.

If you could boil down your health into one number, it wouldn’t be your cholesterol. Or your blood sugar.
It’d be your VO₂ max — how much oxygen your body can use when you push it to the edge.

Dr. Peter Attia calls it the single best predictor of how long you’ll live. Better than any lab test. Because VO₂ max (and strength) can’t be gamed. It’s the sum of years of training, movement, and discipline,  not a weekend juice cleanse.

Here’s the punch line:

The higher your VO₂ max, the lower your risk of dying early.

And the good news? You can build it. Consistent workouts, smart intensity, and a plan that keeps you in the top 25 percent for your age group will move the needle.

Don’t obsess over your current number. Watch your trajectory. If your VO₂ max is holding steady or rising as you age, you’re literally slowing the clock.

Quick takeaways:

  • VO₂ max beats cholesterol, blood pressure, and blood sugar as a predictor of lifespan.

  • You can’t fake it — it’s earned over time.

  • You can train for it at any age.

Watch Dr. Peter Attia explain why VO₂ max matters for longevity.

Better Dad, Today: Train for endurance like your life depends on it because it kinda does.

Inspired by Dr. Peter Attia’s discussion on VO₂ max and longevity. © Original content and research by Peter Attia, MD. Watch the full segment via peterattiamd.com.

Understanding what’s going on under the hood shouldn’t require a medical degree. In our first-ever Dad Lab session, we sat down with performance coach Tyler Nicholson to get a crash course on how to actually read your blood work and what to do with the information once you have it.

Whether you’re training for your next Ironman or just trying to stay sharp for your kids, this 30-minute session is packed with real, actionable takeaways to help you level up.

What You’ll Learn:

  • The most important markers to track in your blood panel (and the optimal ranges)

  • Why most annual physicals miss the big picture

  • How to improve energy, recovery, sleep, and hormone levels with simple lifestyle changes

  • When to consider supplements—and which ones are worth your time

  • How hydration and electrolytes tie into everything

Who Is Tyler Nicholson?

Tyler has over 15 years in the fitness industry, has built movement tools for Naval Special Warfare operators, and leads nutrition programs for both healthcare and corporate clients. More importantly? He’s a new dad who gets it—and he’s on a mission to help others show up as their best selves.

Why This Matters

As dads, it’s easy to put our own health on the back burner. But the truth is—taking care of your body is one of the best ways to show up fully for your family.

Knowing what’s going on inside gives you the power to make smarter decisions, take control of your energy, and extend the runway for the things that matter most.

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Humans were built to move weight. Long before gyms and kettlebells, we carried survival on our backs: food, firewood, and the occasional unlucky animal we chased down. That’s what Dr. Andrew Huberman and author Michael Easter dig into when they talk about rucking—walking with weight. It’s a forgotten superpower still hardwired into our DNA.

Running gets all the attention, but carrying weight does something special. It fires up your heart like cardio while also building the kind of functional strength that lasts. Adding a weighted backpack can burn more calories per mile than walking or running alone. It’s also one of the best ways to get outside, clear your head, and train without beating up your joints.

Studies on backcountry hunters show just how effective it is. They drop fat while keeping muscle; the kind of slow-burn transformation that sticks. The reason is simple: rucking hits nearly every major muscle group while forcing your body to adapt to real-world load. It’s primal fitness done right.

If you’re starting out, go light. Women should begin with 5 to 20 pounds. Men should start with 10 to 30. Build from there by adding weight or distance each week.

Keep it under 50 pounds or one-third of your body weight to stay in the safe zone.

Rucking also pairs well with running. It strengthens your stabilizers, improves efficiency, and reduces injury risk. And just like in life or work, the hardest part is getting started. Once you push through that early resistance, the rhythm takes over.

Watch Michael Easter and Dr. Andrew Huberman explain why rucking might be the most underrated way to get lean and strong

Strap on a pack, hit the trail, and carry something heavy. Your ancestors did it to survive; you can do it to thrive.

Inspired by Dr. Andrew Huberman and Michael Easter’s conversation on rucking, weight loss, and strength. © Original content and research by Michael Easter and Andrew Huberman, PhD. Watch the full episode on YouTube.

If you’ve ever bent down to tie your shoes and heard your back whisper “don’t do that again,” this one’s for you.

Tom Merrick — better known as The Bodyweight Warrior on YouTube — built one of the most popular flexibility videos on the internet. Over 20 million people have followed along with his 15-minute full-body stretching routine, and for good reason: it actually works.

This isn’t yoga. It’s not fancy. It’s just smart, simple mobility training for people who want to move and feel better without spending an hour doing it.

Here’s what it covers:

  • Neck & Shoulders: Gentle side leans, assisted neck stretches, and shoulder extension reaches to unlock upper-body tension.

  • Chest & Lats: Deep chest openers and lats stretches that counteract all that desk time.

  • Back & Hips: Child’s pose, rocking twists, and hip stretches that release pressure through your spine and lower body.

  • Glutes & Legs: Cross-leg pulls, squats, and pike stretches to hit the hamstrings, glutes, and hip flexors.

  • Final Flow: Frog pose and side lunges to finish with deep adductor and groin work.

“You don’t need to be flexible to start — you get flexible by starting.” — Tom Merrick

A big part of Merrick’s method is breathing through discomfort, not forcing it. Each stretch builds into the next, creating a flow that hits every major muscle group in just 15 minutes. You can even grab his free downloadable PDF guide from the video description to keep it going offline.

Watch the full routine: 15-Minute Beginner Flexibility Routine by Tom Merrick

Inspired by Tom Merrick’s Bodyweight Warrior channel, which has helped millions build real-world strength and flexibility through simple, body-based training.